Feeling sluggish in the mornings or struggling with sleep? A surprisingly simple solution backed by science is to get sunlight exposure first thing. According to Kristen Holmes, a psycho-physiologist at WHOOP, just five minutes outdoors can significantly improve your health, energy levels, and even mood.
Why Your Circadian Rhythm Matters
Your body operates on a 24-hour internal clock called the circadian rhythm, which regulates wakefulness, sleepiness, hunger, and energy. This rhythm isn’t just about sleep; it’s the foundation for your overall well-being. Disrupted rhythms lead to poor mood, low energy, and decreased productivity.
“When circadian rhythms are disrupted, it creates a ripple effect that throws everything off—your mood, energy levels, and even your capacity to show up in life.” – Kristen Holmes
How Morning Light Resets Your Body
Sleep problems aren’t always solved by better sleep hygiene alone. The real issue might be a misaligned internal clock. The quickest way to fix this? Exposure to morning sunlight. Even on cloudy days, natural light signals your body to wake up, suppressing melatonin (the sleep hormone) and triggering cortisol production (the “wake-up” hormone).
This isn’t just about feeling more alert. Early cortisol release sets the stage for better focus, a faster metabolism, and ultimately, more restful sleep later. Sunlight also boosts serotonin, which enhances mood and eventually converts to melatonin to prepare you for nighttime rest.
What If You Can’t Get Outside?
If immediate outdoor access isn’t possible, turn on all the lights indoors to mimic sunlight. While not as effective, it still helps cue your body into wakefulness. Make getting outside a priority once the sun rises to maximize the benefits.
Consistency is Key
Your body thrives on predictability. Regular wake times and consistent morning light exposure train your internal clock, making it more efficient and improving overall health.
“We’re a predictive machine. The more consistent we are, the healthier we’ll be.” – Kristen Holmes
Starting tomorrow, make a habit of stepping outside for five minutes each morning. This small change can unlock better sleep, balanced hormones, and sustained energy throughout the day.
